May 18th, 2017 By Kojak

It started out as a nice breezy morning in the ‘Burg and eventually 12(nice to see ya BurVegas) rolled in to see what the YHC could draw up.  It went like this…………..

 

Disclaimer

 

WARM-UP

SSH x 25

IST x 20

 

THE THANG

Parking lot suicides:  Start with 5 8-count body builders at the curb and do the designated exercises and reps at the parking lot lines going away and toward the curb.

1st line: 5 burpees

2nd line: 10 hand release Merkins

3rd line: 15 Bobby Hurleys

4th line: 20 flutter kicks

Finish with the six.

 

Mosey to the practice field

 

Partner work: P1 does 10 Carolina dry docks while P2 backward runs toward the other end of the field at 50% pace.  P1 catches up with P2 and switch up.  Up and down the field was 1 round so we did 3 rounds as a team.

 

Mosey to the hill

 

Partner work:  P1 does shoulder taps while P2 goes up and over the hill and does W’s.  P2 comes back over the hill and switches up with P1.  As a team go from 10 to 1 reps.

 

Mosey for Mary

 

MARY

Low dolly x 15

 

Count-off and Name-a-rama

 

COT

 

ANNOUNCEMENTS

–The Speed for Need movement has started so check out the link(https://www.crowdrise.com/f3-nation-speed-for-need-charitable-initiative) or get with Exit 54 for more info.

–WoE Volunteer Opportunity Update – The last-minute hay-bale-tossing beat down at Wings of Eagles Ranch has been delayed by a day. They are now planning to bale hay on Friday and Saturday of this week and will begin sometime around 1:00 pm on both days. Call Christine Cronin (WoE Director) at 704-201-3144 if you plan to help with this need on either Friday or Saturday. Are you up for a challenge? Christine has also extended the invitation to two Crossfit gyms … lets not let the Crossfit boys show up F3! … HC to Christine … F3MeCa will have at least one pax there on Saturday … lets get some more MeCa pax there too
https://www.facebook.com/search/top/?q=wings%20of%20eagles%20ranch

–Come on F3 Brothers this is something WE MUST take advantage of!!  Bring out the entire family and join your fellow F3 MeCa brothers for a night at the Ball Park to watch the Intimidators take on the Wet Virginia Power.  We are locked and loaded for Thursday, July 20th for F3 Night at the Kannapolis Intimidators!  Game time is 7:05 PM.  Each ticket is $10, and includes one reserved seat in the same section and $5 in Ballpark Bucks for concessions (a $13 value)!
ORDER TICKETS HERE to reserve your spot in the F3 Section!  Also, HC in the pre-blast HERE!
PLAY BALL!!  Also Dick Tracy will have $10 ballcaps for sale starting next week with half of the proceeds going to Operation Sweet Tooth.

–The Bear June 3rd in Isotope

–June 10th 4 year convergence at the Railyard

–June 17th Q school after bootcamp at the Railyard

 

MOLESKIN

–Great to pair up with Bear Claw and see that there was no quit in him.  He definitely pushed YHC to do more.  Much respect!!!!

–Funny things heard:  Glad these body builders aren’t anything like burpees(during suicides) and I think they do this in the county lockup(during the field work)

–Thanks to Bull for waiting around for the pre-run but YHC did his best to keep up, at least until the middle school sign.

 

     

 

Harrisburg, The Ridge

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